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092217

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TONIGHT is FRIDAY NIGHT LIGHTS! We’ve still got tons of beer left in the fridge, so whether you’ve worked out already or not, come on by and spend an hour or so of your Friday night helping us finish them off. For those of you who’ve never been to a FNL here’s how it works:
– Show up anytime between 6pm- 715pm.
– We’ll have rolling heats for the WOD, so put your name down for one of the heats on the board, each heat generally starts 15-20 min after the last.
– Warm up and mobilize on your own, if you need help just reach out to one of us.
– When your heat is up, get ready to thrown down with 4-5 other people.
– After your WOD, feel free to throw back some beers and hang out.
– Most importantly: Loves ones welcome! So bring em by.

WARM UP: 75 plate GTO
MOBILITY: 8 mins to rotate between
– t spine opener
– shoulder distraction
– banded hamstring stretch
– athlete’s choice

SKILL: push press, push jerk, deadlift
PREP: 3 rds-
3 shoulder to overhead
6 deadlifts
3 box jumps/ step ups
*build to WOD weight

Open WOD 13.2
AMRAP 10
5 shoulder to overhead 50/ 35kg
10 deadlifts
15 box jumps 24/ 20″

092117

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WARM UP: Burgener then 3 rds-
5 pass throughs
10 OHS
2 sets of snatch complex

MOBILITY:
Ankle distraction- 2 mins
Banded Cuban press 3×6

SKILL: snatch complex

E2MOM 14: Snatch complex: 2 Power snatch + 1 hang snatch
Use the first 4 rounds to build to a moderate weight, maintain for the final 3 rds.

For time:
21 – 15 – 9
Db push press 40/ 25#
Wall balls 20/ 14#
400m run

091917

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The ACHIEVE nutrition challenge starts October 16th. Register HERE.

FRIDAY NIGHT LIGHTS is this Friday! For those of you who’ve never been to a FNL here’s how it works:
– Show up anytime between 6pm- 715pm.
– We’ll have rolling heats for the WOD, so put your name down for one of the heats on the board, each heat generally starts 15-20 min after the last.
– Warm up and mobilize on your own, if you need help just reach out to one of us.
– When your heat is up, get ready to thrown down with 4-5 other people.
– After your WOD, feel free to throw back some beers and hang out.
– Most importantly: Loves ones welcome! So feel free to bring em by.

WARM UP: 3 rds-
20 pull aparts
10 halos (5 each way, 5kg plate)
5 pass through’s (PVC or bands)

MOBILITY: partner t spine opener 3×10 secs
SKILL: power clean and push jerk

7 rounds: 6 power clean and push jerk
*REST 2 mins betw sets*
Build to a heavy, SCORE is your heaviest for 6 unbroken reps.

STRENGTH: 3 rds-
5 dbl KB swings
5 dbl KB cleans
5 dbl KB front squats (extra credit: thrusters instead)
*REST 90- 120 secs
maintain (heavy) same or heavier load for all 3 rounds.

091819

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Dave and I at Jiu Jitsu a few Sundays ago.

Please register for the nutrition challenge HERE If you haven’t already!

WARM UP:
5 mins rope practice

MOBILITY: super front rack- 2 mins
SOFT TISSUE: barbell tricep smash- 2 mins

SKILL/ PREP: Thruster 4×4 build to WOD weight

Every 8 mins for 32 minutes:
100 Double under (200 singles)
50 KBS
25 pull ups
10 thrusters 40/ 25kg
*Score is slowest of the 4 rds.

091417

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WARM UP:
10 air squats
30 plate GTO
10 air squats

MOBILITY: partner front rack stretch- 3×10 secs
STRENGTH: Travis Mash front squat routine
Find max of: 7 seconds at bottom, 15 seconds up top
then, 3×3 @80% of max.

3RFT:
10 strict pull ups
20 strict push ups
30 sit ups

091317

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WARM UP: AC/DC Thunder MB/ DB presses
STAMINA/ CONDITIONING: EMOM 6: 12 DB thrusters 35/ 20#

PREP: 3 rds
3 box jumps
6-8 KB clean and press
15 double unders

AMRAP 12
5 box jumps 24/ 20”
10 KB clean and press 24/ 16kg
20 double unders

ACCESSORY: 4 rds-
10 halos
10 flyes

091217

By: 0

Be kind now, don’t laugh too hard.

Want to get ahead of the holiday weight gain this season? We’ve set up a nutrition challenge with Kettlebell Kitchen’s nutritionists to help mitigate just that.

I remember at my worst, I would fluctuate 20-25 pounds between the summer and holiday season. I was still learning about nutrition (still am), was not as regimented as I am today, and I loved food (don’t we all).

It’s just too easy to pack on the extra pounds in the winter. We’re covered up in sweaters and jackets with no reason to show off your hot bod at the community pool or beach. Not to mention we’ve got holiday parties, Thanksgiving, and the empty promise that we’ll get our act together once the new year begins.

Not this year though.

So one thing we really like about this upcoming challenge, is that it would only be 4 weeks long. We’ll be starting it on Monday, October 16th, with the challenge ending right before Thanksgiving.

The idea was to give all of us a physical and nutritional head start heading into the holidays, learn and develop better habits, AND further educate ourselves about nutrition.

Each of the 4 weeks will have a different focus (food quality, mindset, etc), with targeted nutrition and lifestyle changes to help improve our health and performance. Kettlebell Kitchen will also be have weekly mini contests, with the winners receiving prizes from health and fitness companies.

Each challenge participant will receive:

  • Detailed challenge guidebook
  • Access to an online learning platform
  • Shopping lists, recipes, nutritional tips and advice.
  • Videos and a live Q&A session.
  • Email check ins
  • Support and check ins from Kettlebell Kitchen’s nutritionists.
  • A discount code to be used for Kettlebell Kitchen meal orders.

You also will not need to download a new app, or go on a website to check/ update the challenge, you’ll be able to do so directly on the Triib platform which we’ll be switching over to before the end of the month, so that’s another convenient plus.

Kettlebell Kitchen’s ACHIEVE challenge will be $49 per person, with optional add ons:

(Personalized macro nutrient counting – $19

30 minute phone call with one of their nutritionist – $39

Pure Pharma’s 30 day pack of vitamins: $70)

We’ll also be taking pre and post challenge weigh ins and body fat percentage measurements (no fat pinching calipers, just a digital reader that you need to hold in your hand to calculate BF%).

So far we’ve got all your CFMW coaches doing the challenge (Kris, Jo, Brian, MC, and myself) and a few others who’ve put their name down on the board.

I HIGHLY URGE ANYONE TRYING TO STEP UP THEIR NUTRITION GAME, LOSE WEIGHT/ BODY FAT, IMPROVE PERFORMANCE, TO DO THIS CHALLENGE.

We’re doing as much as we can to equip you guys with everything you need to hit your fitness goals, so there shouldn’t be any excuses. I’m looking forward to seeing everyone’s GAINZ this holiday season!!

You can sign up for the challenge here: http://kettlebell-kitchen.thinkific.com/courses/take/achieve-with-kbk

WARM UP: 800m run

MOBILITY: 3 rds-
5 PVC pass through’s
5 plate halos

SKILL: kipping pull up
EMOM 8: 10 secs of pull ups, 10 secs REST, 5-10 secs of pull ups.

STRENGTH: 5 rds
8 barbell rows
100m farmers carry

For time:
30 T2B/ 50 kipping high knees

091117

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WARM UP: 5 rds of Cindy

MOBILITY:
skin the cats

PREP/ 101: Burgener warm up and snatch prep.

5 RFT:
10 Power Snatches (40/ 25kg)
10 Box Jump Overs (24/ 20″)
(compare to 062717)

RECOVERY:
shoulder distraction- 2 mins
lacrosse ball scap smash- 2 mins
foam roll- as long as needed